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Bibliotherapy: Feel better through books

Filed under: Anxiety, Self-help
Reading certain kinds of books can actually improve your mood and anxiety.

Do you know that some self-help books have been scientifically shown to improve mood, reduce anxiety, and change behaviors? “Bibliotherapy” uses books in two ways: First, it can inspire you to reflect on a certain topic, often by identifying with a story’s character. Second, it can give you structured approaches to address specific problems. Bibliotherapy can be useful for self-help, but it’s often most effective when paired with expert guidance or psychotherapy. The approach can target everyday concerns and is effective with adults of all ages, dealing with issues such as depression, anxiety, alcohol abuse, addictions, insomnia, eating disorders, and migraines. Bibliotherapy can also help children and even assist parents to help their children become less anxious.

For structured approaches, the emphasis is often one of the following:

  • Experiencing new ways to think about your situation so you also can explore new emotions and new behaviors.
  • Letting your values guide your behaviors while you tune into and accept whatever difficult emotions you’re facing.
  • Recognizing how you usually relate to other people and making thoughtful choices about how you want to relate to others moving forward.

If you decide to use the self-help approach without a therapist, it’s likely to be most helpful if you’re already feeling motivated and energized to invite change into your life. Bibliotherapy can educate and empower you or your family, boost your awareness, and enable you to make self-directed change. 

If you think bibliotherapy might be useful to you, consult a mental health professional and/or a librarian for recommendations. You also can explore the American Psychological Association’s Bibliotherapy page, as well as the Department of Veteran Affairs Bibliotherapy Resource Guide.

Cope with emotions through mindfulness

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Mindfulness can help you to face hard emotions instead of running from them. Learn how.

Mindfulness can help you feel better equipped to handle difficult emotions. It’s a process geared to help you tune in to emotional experiences rather than try to escape from them. It’s easy to be overcome by depression, anxiety, PTSD, addiction, or other mental health problems. And you can make it worse by trying to forget the cause. For example, a service member afflicted with PTSD desperately wants to avoid experiencing certain traumatic events. Ironically, the actual effort to forget can cause him to relive difficult events through dreams, flashbacks, or memories. To illustrate this idea, right now, try NOT to think of weapons. You probably thought about them that much more. Read more here

PFD: Prevent, face, and de-stress with anxiety

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Anxiety can feel overwhelming. Not sure how to handle it? Learn to prevent it, face it, and then de-stress.

Anxiety can help motivate you to perform better, but too much can become overwhelming and get in the way of living life to the fullest. When ignored or avoided, anxiety can actually become more intense rather than less. To keep anxiety under control, we have three letters for you: PFD. We aren’t talking about a Personal Flotation Device; we’re talking about first preventing anxiety, then facing it, and finally de-stressing. Read more...

Nutritional and herbal supplements may help anxiety-related conditions

HPRC Fitness Arena:
A recent review found nutritional and herbal supplements may help treat anxiety and related problems without serious side effects. Scientists report the positive outcomes may be a placebo effect, but positive outcomes are still positive.

A recent systematic review found that nutritional and herbal supplements may be an effective way to treat anxiety and anxiety related problems without serious side effects. Although scientists reported that positive outcomes may be due to a placebo effect*, based on the review, there is scientific evidence to support the use of certain nutritional and herbal supplements to treat these conditions. If you are currently being treated for anxiety, discuss with your physical the option of using or including a natural supplement.

* A placebo effect is the beneficial effect in a patient following a particular treatment that arises from the patient's expectations concerning the treatment rather than from the treatment itself.

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